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2 DAY CHOCOLATE ALMOND BUTTER SMOOTHIE... 7 DEVILED EGGS... 8 TUNA CEVICHE... 9 CHICKEN AND BROCCOLI STIR FRY DAY TURKEY HASH NO-BAKE OATS ENERGY BITES EGG SALAD QUICK AND EASY SHRIMP PAD THAI DAY BEEF STEW DAY APPLE PIE OMELET SEA SALT AND VINEGAR SWEET POTATO CHIPS COD FISH TACOS PICO DE GALLO SALSA DAY SPINACH STRAWBERRY AVOCADO SMOOTHIE MASON JAR ASIAN CHICKEN NOODLE SALAD LEMON SCALLOPS AND PARSLEY GRAPEFRUIT ARUGULA SPINACH AND AVOCADO SALAD DAY SCRAMBLED EGGS & VEGGIES CHICKEN AND RICE CASSEROLE DAY MASON JAR PUMPKIN ALMOND BUTTER SMOOTHIE BROCCOLI BITES HOMEMADE GUACAMOLE FRESH HERB AND GARLIC BEEF TENDERLOIN SAUTÉED ZUCCHINI DAY ANTIOXIDANT TRAIL MIX

3 HONEY-GLAZED DRUMSTICKS ASIAN STYLE GREEN BEANS DAY MASHED POTATO PANCAKES ORIENTAL STYLE SALMON VEGETABLES WITH LEMON GARLIC SAUCE DAY BREAKFAST PIZZA CHICKEN SOUP DAY SAUSAGE BREAKFAST CASSEROLE SHRIMP, VEGGIE AND KELP (BROWN RICE) NOODLE STIR FRY DAY APPLE COOKIE MANGO SALSA MAHI MAHI ROASTED-GARLIC ASPARAGUS DAY PUMPKIN PIE OATMEAL ALMOND COCONUT BARS AVOCADO AND CHICKPEA SALAD SANDWICH DAY GREEN SMOOTHIE MASON JAR SHRIMP & FETA COBB SALAD MAPLE ROASTED CHICKEN AND SWEET POTATOES DAY GRAINLESS GRANOLA GUACAMOLE DEVILED EGGS SALMON PATTIES QUINOA (A STAPLE CARBOHYDRATE) OVEN PARMESAN ROASTED BROCCOLI DAY STEAK SALAD DAY

4 BANANA WALNUT MUFFIN HONEY SRIRACHA CHICKEN BAKED PARMESAN ZUCCHINI DAY SLOW COOKER TURKEY CHILI DAY ZUCCHINI & SWEET POTATO SLICE CURRIED SHRIMP SAUTÉED SPINACH AND PINE NUTS DAY SEA SALT AND VINEGAR SWEET POTATO CHIPS EASY BAKED CHICKEN BREAST SPINACH CAKE DAY SPINACH STRAWBERRY AVOCADO SMOOTHIE NO-BAKE VALENCIA PEANUT BUTTER CACAO BAR MASON JAR SHRIMP COBB SALAD DAY TUNA CEVICHE MIXED SPRING GREENS WITH CHAMPAGNE-CITRUS VINAIGRETTE GUACAMOLE DEVILED EGGS SLOW COOKER CHICKEN PARMESAN SOUP DAY SCRAMBLED EGGS & VEGGIES DAY DAY BREAKFAST PIZZA DAY SAUTÉED ZUCCHINI CHICKEN AND RICE CASSEROLE VEGETABLES WITH LEMON GARLIC SAUCE DAY DAY

5 DAY DAY

6 MEAL PLAN DAY 1 BREAKFAST CHOCLATE ALMOND BUTTER SMOOTHIE SNACK DEVILED EGG LUNCH TUNA CEVICHE OVER MIXED GREENS SNACK FRESH FRUIT BLUEBERRIES & STRAWBERRIES DINNER CHICKEN AND BROCCOLI STIR FRY 6

7 CHOCOLATE ALMOND BUTTER SMOOTHIE 1 tbs. almond butter 1-2 scoops protein powder 1 tsp. unsweetened cocoa powder 1 ½ tbs. organic ground flax seed ½ banana 1 cup unsweetened vanilla almond milk 2 tbs. raw honey ½ cup ice 1. Blend all ingredients together and enjoy 7

8 DEVILED EGGS 6 hardboiled eggs ¼ cup mayonnaise Sir Kensington s 1 dash garlic powder 1 tbs. ground mustard 1 tbs. horseradish Sea salt and pepper (to taste) Paprika to garnish NOTE: to make hardboiled eggs, place the desired amount of eggs in a saucepan and cover with cold water until water is about 1 above the eggs. Place on a burner on high-heat. Once water begins to boil, set timer for 3 min. Remove from heat after 3 min. of boiling. Put on the saucepan lid and let sit for 6 min. covered, once complete, run under cold water for about one min. to cool the eggs down, stopping them from over cooking, Refrigerate for at least one hour for easier peeling. 1. Peel the hardboiled eggs, cut each egg in half length-wise. Remove the egg yolks from the whites. 2. In a bowl, smash the egg yolks with a fork. 3. Add all remaining ingredients except egg whites and paprika. Mix until smooth, preferably with a hand mixer. 4. Fill egg halves with mixture by either spooning it in or piping in. 5. Sprinkle tops with paprika. 8

9 TUNA CEVICHE 2 tbs. minced red onion 1 to 1 ½ limes kosher salt and freshly ground Black pepper, as needed 1 tsp. extra virgin olive oil 1 (7 oz.) can chunk white albacore Tuna packed in water, (5 oz. drained) 1 medium seeded plum tomato, finely diced 2 tbs. chopped cilantro 1 jalapeño, minced (keep seeds for spicy) or you can use pickled 3 drops tabasco sauce (optional) 2 oz. sliced avocado (½ medium) 1. In a medium bowl, combine the red onion, pinch of kosher salt, juice of 1 lime and olive oil. 2. Mix in the chopped cilantro, jalapeño, drained tuna, tomato, and tabasco, if using. Taste for salt and lime juice, adjust as needed (I used 1 ½ limes) 3. Cover and marinate in the refrigerator at least 20 min. to let the flavors blend. To serve, top with fresh sliced avocado, serve 9

10 CHICKEN AND BROCCOLI STIR FRY 2 tbs. soy sauce 1 tbs. orange juice 2 tbs. raw honey 1 tbs. rice wine vinegar ½ tbs. cornstarch ½ tbs. sesame oil ½ to 1 tsp. red pepper flakes, or more, if desired 1 tbs. peanut oil, plus more as needed 2 tbs. peeled and chopped fresh ginger 1 lb. boneless, skinless chicken thighs (½ pieces) ¼ cup whites of green onion 4 cloves garlic, minced 4 green onions, sliced 4 cups broccoli florets, pre-cooked Hot cooked wild, brown or jasmine rice 1. In a small bowl, whisk together the soy sauce, orange juice, light brown sugar, rice wine vinegar, cornstarch, sesame oil and red pepper flakes. Reserve. 2. Set a wok over medium-high heat and coat with 1 tbs. of the peanut oil. When the oil shimmers, add about half of the chicken thigh pieces. Stir-fry until the chicken is 10

11 fully cooked through, 3 min. Transfer to a plate and repeat the process with the remaining chicken thighs. 3. Add enough peanut oil to the hot wok to coat the bottom. Add the ginger, garlic and green onions and stir-fry until fragrant, about 1 min. Add the chicken back to the wok along with the broccoli florets and stir to warm through. Pour in the reserved sauce and stir until the sauce is thickened and bubbly, about 45 seconds. Transfer to a serving bowl and serve with rice. 11

12 MEAL PLAN DAY 2 BREAKFAST TURKEY HASH SNACK NO-BAKE GRANOLA ENERGY BITES (2) LUNCH EGG SALAD OVER MIXED SPRING GREENS WITH VINAIGRETTE SNACK ½ ORGANIC APPLE DINNER QUICK AND EASY SHRIMP PAD THAI 12

13 TURKEY HASH 3 tbs. of fat (raw grass-fed butter, coconut oil, lard, etc.) 1 Roma tomato, diced ½ red onion, diced 1 cup (about ¼ lb.) of turkey 1 jalapeño, diced (optional) 1 large handful of arugula Salt and pepper (to taste) 1. Melt the fat in a pan over medium to medium high heat and add the potatoes. 2. The potatoes will take the longest to cook and you want to make sure they re soft in the middle when this dish is finally done. I cooked them alone for about ten min, stirring regularly so they didn t get stuck to the bottom of the pan. 3. Then add the tomato and onion. Cook until they ve softened. 4. Add the turkey and make sure it s cooked completely. 5. Add the arugula and jalapeño. I like to add these at the end because the arugula cooks quickly and the jalapeño just needs to be heated, not fully cooked, 6. Serve with eggs, bacon, sausage, salad, whatever you like. 13

14 NO-BAKE OATS ENERGY BITES 1 cup gluten free dry oatmeal ⅔ cup toasted coconut flakes ½ cup creamy organic tree nut peanut butter ½ cup ground flaxseed ⅓ cup honey 1 tsp. vanilla extract ½ cup dark chocolate mini chips 1. Stir all ingredients together in a medium bowl until thoroughly mixed. 2. Chill in refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. (Mine were about 1in in diameter.) 3. Store in an airtight container and keep refrigerated for up to 1 week. 14

15 EGG SALAD 6 hard-boiled eggs, chilled and peeled ¼ cup raw yogurt 2-3 tbs. homemade mayo (recipe from the last 30 day meal plan) ½ tsp. lemon zest and 1½ tsp. Lemon juice from 1 lemon ⅓ cup finely diced celery (about 1 small stalk) 1 tbs. minced fresh parsley leaves 1 tsp. dried dill ¼ tsp. onion powder ¼ tsp. garlic powder Sea salt and pepper (to taste) 1. You can cut or mash eggs with a fork, but I prefer to mash everything together with my hands. 2. Combine all ingredients in a medium-large bowl. 3. Serve any way you please- on a wrap or bread or simply use it as a dip for crackersenjoy! 15

16 QUICK AND EASY SHRIMP PAD THAI ½ box Thai stir fry rice noodles 1 package stir fry vegetables (snap peas, carrots, lima beans, bean sprouts, and mushrooms) ¼ tsp. garlic powder (optional) ¼ cup chopped fresh cilantro (garnish) 2 eggs beaten 1 lb. shrimp Lime, cut into wedges Green onion (garnish) 3 tbs. peanut oil 1 tbs. sesame oil 4 ½ tsp. lemon juice 4 ½ tsp. maple syrup 1 tbs. soy sauce (gluten free) 1 ½ tbs. rice vinegar ¾ tsp. sriracha sauce ¼ c + 1 tsp. Valencia peanut butter 1 ½ tsp. tamarind paste ¼ cup peanuts, chopped fine 1. Boil enough water to cover noodles and soak them for 8-10 min. (follow package directions). Drain. 2. In a large skillet over medium heat, heat frozen vegetables and garlic powder until heated through. add shrimp and cook until done 16

17 3. In a medium bowl, whisk together sauce ingredients until well combined. 4. Once vegetables are warm and sauce and noodles are ready, remove vegetables from skillet and set aside. Return skillet to medium heat and add sauce and noodles, stirring together until noodles are thoroughly coated. Add vegetables back to skillet and stir to combine everything. Divide amongst 2-4 plates and sprinkle with fresh chopped cilantro, if desired. 17

18 MEAL PLAN DAY 3 BREAKFAST LEFTOVER TURKEY HASH (FROM DAY 2) SNACK MARY GONE CRACKERS (4) WITH LEFTOVER EGG SALAD (FROM DAY 2) LUNCH LEFTOVER QUICK AND EASY SHRIMP PAD THAI (FROM DAY 2) SNACK LEFTOVER NO-BAKE OATS ENERGY BITES (2) (FROM DAY 2) DINNER BEEF STEW 18

19 BEEF STEW 2 lbs. beef chuck Sea salt and black pepper (to taste) 2 onions, peeled and chopped 6 cloves garlic 6 sprigs fresh parsley, chopped 6 sprigs fresh thyme, chopped 6 cups beef bone broth 5 carrots, chopped 4 Yukon potatoes peeled and chopped 3 celery stalks, chopped 2-4 tbs. gluten free soy sauce (I used secret organic coconut aminos) 1. Add all ingredients to crockpot and cook on low for 8 h. 19

20 MEAL PLAN DAY 4 BREAKFAST APPLE PIE OMELET SNACK SEA SALT AND VINEGAR SWEET POTATO CHIPS (6-8) LUNCH LEFTOVER BEEF STEW (FROM DAY 3) SNACK SOAKED ORGANIC ALMONDS, WALNUTS, BRAZIL NUTS DINNER COD FISH TACOS WITH PICO DE GALLO SALSA 20

21 APPLE PIE OMELET 1 medium apple, peeled, cored and thinly sliced 2 tsp. pure maple syrup 1 tsp. ground cinnamon 2 large organic pastured eggs 2 tbs. raw or hormone free milk or whole coconut milk Sea salt and pepper, (to taste) 1 tsp. raw butter 3 tbs. grated cheddar cheese (optional) 2 tbs. toasted walnuts, roughly chopped 1. Place the apple slices in a small sauté pan over medium-high heat. Cook until they soften and start to brown, about 5 min. Add the maple syrup and cinnamon, toss to coat, cook for another 30 seconds then remove from the heat. Set aside. 2. Separate the eggs placing the whites in one mixing bowl and the yolks in another. To the yolks add the milk and a pinch of sea salt and pepper, whisk to combine. 3. With a whisk, beat the whites just until soft peaks form. 4. Fold the egg whites into the yolk mixture. Melt the butter in a 5 non-stick pan over low heat. Add the egg mixture to the pan and cook for 3 min. Sprinkle the cheese over the top, layer on the cooked apples and cover the pan. Cook for another 5 6 min. or until the eggs are set and the bottom is golden brown. Slide the omelet onto a plate and fold the one half of the omelet over the other. Serve immediately with the chopped walnuts on top if desired. 21

22 SEA SALT AND VINEGAR SWEET POTATO CHIPS 3 medium-large sweet potatoes ⅓ cup malt vinegar 3 tsp. coarse sea salt (or 2 tsp. fine grain sea salt) 1. Preheat oven to 375. Scrub sweet potatoes and pat dry. line a large baking sheet with nonstick foil and spray generously with organic coconut oil. 2. Thinly slice sweet potatoes into round discs. You can use a mandolin slicer if you have one, You can use a really sharp knife and that will work!! 3. Place all of the potato discs in a large plastic zip lock bag. Add malt vinegar, seal, and shake to coat the potatoes. Allow to rest at room temperature min. 4. Drain the bag and place all of the potato discs in a single layer on prepared baking sheet. Sprinkle with half of the sea salt and spray generously with coconut oil. Bake min. Use a thin spatula to flip the potato discs over. Sprinkle with remaining sea salt. Bake another min. until chips are crispy. Remove and allow to cool completely. Store in airtight container at room temperature. Enjoy! 22

23 COD FISH TACOS 1 lb. firm white fish, such as cod snapper, Mahi Mahi 2 medium limes, halved 1 medium garlic clove, finely chopped ¼ tsp. ground cumin ¼ tsp. chili powder 2 tbs. extra virgin olive oil Sea salt (to taste) Freshly ground black pepper ½ small head of green or red cabbage (about 14 oz.), cored and thinly sliced ½ medium red onion, thinly sliced ¼ cup coarsely chopped cilantro 6-8 soft 6 corn tortillas or Ezekiel bread Sliced avocado, for garnish (optional) Guacamole, for garnish Salsa, for garnish ¼ cup white vinegar 2 tbs. raw honey (melted) ½ to ¾ jalapeño minced (optional) 3 scallions Organic provolone cheese (optional, sprinkle) 1. Preheat oven at 350 F and bake the fish for 25 min. until flakey. 2. Combine the fish with the lime zest and juice, garlic, olive oil and sea salt, cumin, chili powder and black pepper (to taste), in a medium bowl. You can marinade over night if you want to do this part ahead. 23

24 Cabbage Mixture: 1. Combine cabbage, scallions, jalapeño, thinly sliced red onion, and cilantro. 2. In a small bowl, combine the vinegar, honey and olive oil. Add to the cabbage mixture and toss until well dressed. Season with sea salt. If using within a couple of hour let it sit at room temperature, if making this ahead, refrigerate until ready to use. To cook and assemble: 1. Heat the corn tortillas in a sauté pan on medium high flipping frequently until toasted on each side approx. 4 min. Add the heated fish on top of the tortilla, add the cabbage mixture and top with guacamole and salsa and squeeze fresh lime on top. 24

25 PICO DE GALLO SALSA 9 Roma tomatoes, diced 3-4 green peppers, diced 2-3 limes, juiced (¾ cup) 1 onion, diced large bunch of cilantro, chopped fine 1 tbs. cumin 1 tsp. black pepper 2 tsp. sea salt optional 1 jalapeño, minced 2. Combine all ingredients in a large bowl. 3. Stir to combine juices. 4. For less crunchy consistency put in food processor and pulse a couple times. 25

26 MEAL PLAN DAY 5 BREAKFAST SPINACH STRAWBERRY AVOCADO SMOOTHIE SNACK LEFTOVER PICO DE GALLO WITH BROWN RICE CHIPS (6) (FROM DAY 4) LUNCH MASON JAR ASIAN CHICKEN NOODLE SALAD SNACK HUMMUS WITH CELERY DINNER LEMON SCALLOPS AND PARSLEY WITH GRAPEFRUIT, ARUGULA, SPINACH AND AVOCADO SALAD 26

27 SPINACH STRAWBERRY AVOCADO SMOOTHIE 1 cup water ½ avocado, peeled and seeds removed 1 cup baby spinach ¾ cup frozen strawberries 2 tbs. raw honey or grade B maple syrup Liquid stevia to sweeten (optional) 1 tbs. coconut oil 1 tbs. chia or flax seeds 1 ½ scoops vanilla grass fed protein powder 1. Place water and baby spinach in blender and puree first 2. Blend all other ingredients except place frozen strawberries and ice on top 27

28 MASON JAR ASIAN CHICKEN NOODLE SALAD For the salad: 4 oz. brown rice noodles 1 red bell pepper, thinly sliced ½ cup lima beans, cooked (optional) 2 large carrots, peeled and shredded 4 green onions, thinly sliced ½ cup crunchy rice noodles 2 3 oz. chopped baked chicken For spicy peanut dressing: 2 tbs. organic Valencia peanut butter 4 tsp. sambal oelek or chili paste 4 tsp. rice vinegar 4 tsp. gluten free soy sauce (I used coconut secret organic coconut aminos) ¼ cup extra virgin olive oil 1 tbs. black sesame seeds 1. In large pot of boiling water, cook noodles according to package instructions. Rinse under cold water and drain. 2. Meanwhile, make Spicy Peanut Dressing: In a small bowl, whisk together peanut butter, chili paste, rice vinegar and gluten free soy sauce or coconut aminos. While whisking, slowly drizzle in extra virgin olive oil until all oil is incorporated. Stir in sesame seeds. 3. Add chopped and baked chicken in the middle of the Mason jar 4. Divide Spicy Peanut Dressing equally among 4 pint-sized Mason jars. Divide brown rice noodles over dressing. Layer remaining ingredients, ending with rice noodles. 28

29 5. Top with lids and refrigerate up to 5 days. To serve, pour onto plate or bowl, stir and enjoy. 29

30 LEMON SCALLOPS AND PARSLEY 1 tbs. coconut oil 2 lbs. sea scallops ¾ tsp. sea salt ½ tsp. fresh ground pepper 2 tbs. raw butter 1 tsp. minced garlic ¼ cup finely minced shallots ⅓ cup dry white wine 2 tbs. fresh lemon juice ½ tbs. chopped flat leaf parsley 1. In a large skillet heat coconut oil over medium high heat, add scallops and sprinkle with sea salt and pepper 2. Sauté for 2 min. per side remove from pan and set aside 3. Melt raw butter in sauté pan add garlic, shallots and sauté for 1 min 4. Add white wine and cook for 2 more min 5. Return scallops to pan and toss to coat, remove from heat and add lemon juice and parsley 30

31 GRAPEFRUIT ARUGULA SPINACH AND AVOCADO SALAD Salad: 3 oz. baby arugula 3 oz. baby organic spinach 1 avocado, sliced Dressing: 2 tbs. white wine vinegar 1 tbs. squeezed grapefruit juice 1 tbs. grated fresh ginger 1 tbs. grated grapefruit zest ½ tsp. sea salt ¼ cup extra virgin olive oil Freshly ground black pepper, (to taste) 1. Grate 1 tsp. zest from grapefruit, reserving for salad dressing 2. Peel the grapefruits and use a paring knife to saw into segments 3. Reserve 1 tbs. grapefruit juice for the dressing 4. Combine all ingredients except oil in a bowl, whisk to combine and slowly drizzle in olive oil until fully emulsified 5. Place the salad in a salad bowl toss with ½ dressing and top with grapefruit segments and avocado 6. Drizzle with the remaining dressing and serve 31

32 MEAL PLAN DAY 6 BREAKFAST SCRAMBLED EGGS & VEGGIES SNACK LEFTOVER SEA SALT AND VINEGAR SWEET POTATO CHIPS (FROM DAY 4) LUNCH LEFTOVER LEMON PARSLEY SCALLOPS OVER GRAPEFRUIT ARUGULA SALAD (FROM DAY 5) SNACK ALMOND BUTTER WITH ½ APPLE DINNER CHICKEN AND RICE CASSEROLE 32

33 SCRAMBLED EGGS & VEGGIES 2 pastured eggs 2 tbs. raw butter ½ cup Mushrooms, diced ½ cup zucchini, diced ½ cup spinach ¼ cup onions Sprinkle goat cheese Sea salt and pepper, (to taste) 1. In a skillet melt the butter add sliced zucchini, spinach, onions and mushrooms 2. cook until tender but not brown; set aside 3. in a bowl combine eggs one tbs. of water sea salt and grinded pepper, using a whisk beat until combined but not frothy 4. in a sauté pan heat the butter, add egg mixture to sauté pan and cook over medium heat 5. scramble eggs and spoon in vegetables 6. sprinkle crumbled goat cheese and serve 33

34 CHICKEN AND RICE CASSEROLE 1 cup chicken stock 2 tsp. dried thyme 1 tsp. sea salt ½ tsp. fresh lemon Juice 4 tbs. raw butter 3 tbs. extra virgin olive oil 3 cloves garlic minced 2 shallots minced 4 oz. mushrooms minced 3 cups cooked rice 8 oz. broccoli florets chopped 1 ½ tsp. sea salt ¾ tsp. cracked black pepper 2 cups shredded cooked chicken Thin amount Cheddar cheese on top (optional) 1. Preheat the oven to 375 Degrees and grease a casserole dish with raw butter. Add shallots and mushrooms to the sauté pan for about 10 min, stirring frequently, until mushrooms have released their moisture and are just turning golden brown on the edges. In the center of the pan add the thyme and sea salt. Stir in the center of the pan until fragrant, about 45 seconds. Stir in garlic for 2 min. and add chicken slowly pour in chicken stock and lemon juice. Add sea salt and black pepper. Add amount desired whole organic Cheddar cheese on top. 2. Cook the rice and also cook broccoli and add to the mixture and bake for 30 min 34

35 MEAL PLAN DAY 7 BREAKFAST MASON JAR PUMPKIN ALMOND BUTTER SMOOTHIE SNACK BROCCOLI BITES (2-3) LUNCH LEFTOVER CHICKEN AND RICE CASSEROLE (FROM DAY 6) SNACK GUACAMOLE WITH CARROTS DINNER FRESH HERB AND GARLIC BEEF TENDERLOIN WITH SAUTÉED ZUCCHINI 35

36 MASON JAR PUMPKIN ALMOND BUTTER SMOOTHIE ½ cup organic pumpkin puree 2 tbs. almond butter ½ cup frozen blueberries ½ frozen banana 1 tbs. organic ground flaxseed ½ tsp. pumpkin pie spice 1 cup almond milk, unsweetened, vanilla 2 tbs. chia seed 1 tbs. cacao powder sprinkle of cinnamon 1. Blend all together and add sprinkle of pumpkin spice to top of smoothie 2. Optional: add a handful of pumpkin spice granola to top of smoothie (from snack list) 36

37 BROCCOLI BITES 1 ½ lb. broccoli, finely divided into small pieces 2 cups grass fed cheddar cheese, shredded ½ cup grass fed parmesan cheese 6 eggs, pastured ½ cup almond flour 2 ½ tsp. oregano Salt & pepper to taste 1. Preheat oven to 375 F. 2. Mix all ingredients together in a bowl. 3. Use your hands to roll the mixture into 1, bite-sized balls. 4. Place balls on lightly greased parchment paper. 5. Bake for min, or until brown 37

38 HOMEMADE GUACAMOLE 3 ripe avocadoes 1 freshly squeezed lime juice ½ tsp. sea salt ½ tsp. ground cumin 1 small tomato, diced ½ cup medium onion, minced 4 tbs. fresh cilantro, chopped 1 clove garlic, minced ½ fresh jalapeño, finely minced (optional) 1. Cut avocados lengthen wise, separate, and remove the seed. 2. Spoon the meat out of avocados and place in blender. 3. Add the lime juice, sea salt and cumin. blend until smooth 4. Fold in the onions, jalapeño (optional), tomatoes and cilantro 5. Let sit in room temperature for 1 hour and then serve 38

39 FRESH HERB AND GARLIC BEEF TENDERLOIN 2 ½ lbs. beef tenderloin ½ cup fresh basil leaves packed 1 ½ tbs. fresh thyme 1 tbs. fresh oregano 3 garlic cloves 2 tbs. Dijon mustard ⅛ tsp. black pepper ¼ cup extra virgin olive oil ½ tsp. sea salt 1. Fold the thin tip of the beef tenderloin under the rest of meat to make approximate same thickness. 2. In a bowl or food processor combine basil, thyme, oregano, garlic, mustard and pepper. while running slowly drizzle in oil and continue to process until herbs and garlic are finely chopped 3. Rub herb mixture over beef and refrigerate for 4 h or overnight 4. Preheat oven to 425 F. 5. Place the beef on a raw buttered baking sheet.. 39

40 6. Sprinkle with salt and bake min. or until internal temperature is 135 F (medium-rare) 7. Remove from oven and let stand for 10 min 8. Slice and serve

41 SAUTÉED ZUCCHINI 2 tbs. olive oil 4 medium zucchini, thinly sliced 2 cloves garlic, finely chopped 1 tbs. fresh marjoram or oregano, chopped Kosher salt and pepper 1. Heat half the oil in a large skillet over medium-high heat. Add half the zucchini and cook, stirring only occasionally, until golden brown, 10 to 12 min. Transfer the cooked zucchini to a plate. Repeat with the remaining oil and zucchini. 2. Return the first batch to the skillet. Stir in the garlic, marjoram, ½ tsp. salt, and ¼ tsp. pepper and cook, stirring, for 2 min. 41

42 MEAL PLAN DAY 8 BREAKFAST LEFTOVER MASON JAR PUMPKIN ALMOND BUTTER SMOOTHIE (FROM DAY 7) SNACK LEFTOVER BROCOLLI BITES (FROM DAY 7) LUNCH LEFTOVER FRESH HERB AND GARLIC BEEF TENDERLOIN WITH SAUTÉED ZUCCHINI (FROM DAY 7) SNACK ANTIOXIDANT TRAIL MIX DINNER HONEY-GLAZED DRUMSTICKS WITH ASIAN GREEN BEANS 42

43 ANTIOXIDANT TRAIL MIX 1 cup pecans 1 cup almonds ½ cup macadamia nuts ½ cup raisins or pitted dates (chopped) ½ cup dark chocolate chips (unsweetened) 1 cup dried apple slices Sea salt (to taste) (I use about ½ to 1 tsp.) Cinnamon, sprinkled ¼ cup raw pumpkin seed, lightly toasted ½ cup unsweetened coconut flakes 1. Combine all ingredients in a bowl. 43

44 HONEY-GLAZED DRUMSTICKS 1 tbs. ghee 2 lbs. chicken drumsticks ¼ cup lemon juice ¼ cup honey 3 cloves garlic, crushed 1-3 piece of ginger, grated Sea salt (to taste) 1. Melt the ghee in a heavy-bottomed pan. Brown the meat. Ideally, the pan should be big enough to allow the drumsticks to lie on bottom in one layer 2. In a bowl, mix together the honey, lemon juice, garlic, ginger and sea salt. It may help to mix these in a warm saucepan, in order to melt the honey into the other ingredients 3. Pour this mixture over the chicken and turn the drumsticks so they are well coated 4. Cook on medium-low heat, covered, for about min. This allows the chicken and sauce to for a sort0of quick meat stock 5. Take the lid off and turn up the heat. Cook another 5-10 min, or until the sauce has reduced to desired thickness 44

45 ASIAN STYLE GREEN BEANS 1 lb. green beans cut into 3 pieces 1 tbs. unrefined extra virgin Coconut oil 2 cloves garlic minced 2 piece of fresh ginger minced 3 tbs. tamari soy sauce ¼ cup fresh squeezed lemon juice Sesame seeds Sea salt and pepper (to taste) 1. Heat a medium sauté pan over medium high heat 2. Add oil and green beans and cook for 2 min 3. Add the garlic ginger and tamari and continue to cook until green beans are tender. Remove from heat and add lemon juice salt and pepper. 4. Place in a serving bowl and add sesame seeds. 45

46 MEAL PLAN DAY 9 BREAKFAST MASHED POTATO PANCAKES WITH 1 EGG SNACK LEFTOVER ANTIOXIDANT TRAIL MIX (FROM DAY 8) LUNCH LEFTOVER HONEY-GLAZED DRUMSTICKS WITH ASIAN GREEN BEANS (FROM DAY 8) SNACK FRESH FRUIT BLUEBERRIES AND BLACKBERRIES DINNER ORIENTAL STYLE SALMON OVER BROWN RICE WITH VEGETABLES WITH GARLIC LEMON SAUCE 46

47 MASHED POTATO PANCAKES 3 cups of mashed potatoes or sweet potatoes 2 eggs 2 tbs. coconut oil 1. Thoroughly combine the eggs and taters or turnips. 2. Melt 1 tbs. of coconut oil over medium heat. 3. Spoon some of the mixture into the pan, your first batch should make three pancakes. 4. Fry on either side until golden brown. 5. Add the other tbs. of coconut oil and form three more pancakes. 6. Should give you about 6 pancakes. 7. Top with cheese, chives, raw organic sour cream (Optional) 47

48 ORIENTAL STYLE SALMON 2 lbs. wild caught salmon 4 tbs. sesame seeds 2 tbs. rice vinegar 3 tbs. gluten free soy sauce or coconut aminos 2 tbs. fish sauce (optional) 2 tbs. toasted sesame oil 1 tbs. grated fresh ginger 1 bunch finely chopped green onions 3 cloves garlic, minced zest of 1 lemon 1. Place salmon filet skin side down in a raw buttered Pyrex baking dish. 2. Combine all other ingredients and pour over fish. 3. Cover pan with foil and bake at 350 F about 15 min. or less, until fish is barely cooked through. 4. Serve and spoon sauce over each slice. 48

49 VEGETABLES WITH LEMON GARLIC SAUCE 2 medium zucchini, cut into circles 2 yellow squash, cut into circles 1 red bell pepper, cut into strips 8 broccoli florets, cut in half ¼ cup fine chopped fresh parsley ½ lemon, juiced 2 tbs. extra virgin olive oil 1 clove garlic, minced ½ tsp. lemon zest ½ tsp. sea salt, pepper, dried Rosemary, thyme, onion powder, basil 1. Placed cut vegetables in a steamer basket in 2 of water in a stock pot. 2. Place lid on pot and cook over medium heat steam for 7 min. 3. Remove vegetables from steamer and place into a bowl. 4. In a bowl whisk together all ingredients for dressing. 5. Add chopped parsley and toss into vegetables. 49

50 MEAL PLAN DAY 10 BREAKFAST BREAKFAST PIZZA SNACK HUMMUS & CARROTS LUNCH LEFTOVER ORIENTAL STYLE SALMON OVER BROWN RICE (FROM DAY 9) SNACK LEFTOVER ANTIOXIDANT TRAIL MIX (FROM DAY 8) DINNER CHICKEN SOUP 50

51 BREAKFAST PIZZA For the crust 3 eggs 1 cup full-fat canned coconut milk ½ cup of coconut flour 2 tsp. of garlic powder 1 tsp. garlic powder For the toppings 3 strips pastured bacon or turkey sausage ¼ cup scallions, chopped 1-2 tomatoes, sliced thinly 1 tsp. onion powder 1 tsp. Italian seasoning ½ tsp. baking soda 2 cups spinach 4 eggs 1 tbs. fresh parsley, chopped Directions 1. Preheat the oven to 375 F. To form the pizza dough, lightly beat the eggs and coconut milk in a bowl. Add in the coconut flour, baking soda, and seasonings and mix into a smooth batter. 51

52 2. Spread the batter onto a baking sheet lined with parchment paper, using a spatula to smooth into either a circle or rectangle. Bake for min. or until the top is golden brown. Remove from oven. Carefully flip over. 3. While the crust is baking, cook the bacon in a skillet over medium heat. Reserving the bacon fat in the pan, set the bacon aside to cool and crumble into pieces. Barely wilt the spinach in the leftover bacon fat. 4. Add toppings to the baked crust. Start with bacon, tomato, spinach, and scallions. Carefully crack eggs onto the crust. Sprinkle with parsley. Bake for min. more, just until the egg whites have set. Slice and serve warm. 52

53 CHICKEN SOUP 3-4 split chicken breasts (free-range organic), rinsed, pat dry Extra virgin olive oil, as needed 8 cloves fresh garlic, chopped Sea salt and freshly ground pepper, (to taste) 2 heaping cups thinly shredded cabbage 1 green bell pepper, cored, seeded, cut up 1 yellow summer squash, cut up 2 zucchini squash, cut up 6 to 8 baby Yukon Gold potatoes, cut up 1 can (4 oz.) chopped green chiliesmild or hot, (to taste) 1 tsp. rubbed sage 1 tsp. each of: dried basil, oregano and parsley Hot red pepper flakes, shake (to taste) 1 can (14 oz.) Muir Glen organic fire roasted diced tomatoes 2 (or more) cups organic chicken stock A dash or two of balsamic vinegar (to taste) 1. Drizzle some extra virgin olive oil into the bottom of a Crock Pot or slow cooker. Lay the chicken breasts in the bottom; top with half the chopped garlic. Season with sea salt and pepper. 53

54 2. In a large bowl, combine the shredded cabbage, bell pepper, yellow and zucchini squashes, potatoes, and green chiles; and toss them with a drizzle of extra virgin olive oil. Season with sea salt, ground pepper, herbs and a shake or two of hot red pepper flakes. Toss to coat. 3. Pour the veggies into the crock in an even layer. Pour on the diced tomatoes. Add the chicken broth and a dash of balsamic vinegar, (to taste). The liquid should just about cover the veggies. If you like more of a brothy soup than a stew, add more broth. 4. Cover and cook on high for 5 to 6 h, until the chicken is tender and easily breaks apart into pieces with a large spoon (my chicken was very cold when it went into the pot, so adjust your cook time accordingly, if you need to). 5. Taste test for seasoning adjustments. I added 2 tbs. of raw honey to mine to balance the tomato-garlic and spice. Stir in any seasoning adjustments and serve. 6. Makes four hearty servings to soothe you- body and soul. This recipe is gluten-free, soy-free, dairy-free, corn-free. 54

55 MEAL PLAN DAY 11 BREAKFAST SAUSAGE BREAKFAST CASSEROLE SNACK ½ BANANA & ALMOND BUTTER LUNCH LEFTOVER CHICEN SOUP (FROM DAY 10) SNACK FRESH FRUIT STRAWBERRIES DINNER SHRIMP, VEGGIE AND KELP (BROWN RICE) NOODLE STIR FRY 55

56 SAUSAGE BREAKFAST CASSEROLE Ingredients 1 lb. pastured pork sausage 1 large shallot or 1 small onion, chopped 7 large pastured eggs 1 tsp. sea salt ½ tsp. pepper 4 tbs. raw butter ¾ cup raw milk or ( I used coconut milk) 3 oz. raw or hormone free shredded cheddar cheese, divided (optional) 4 cups organic frozen shredded hash browns, thawed 8 spears of asparagus (I added this cut into 1 pieces) Directions 1. Preheat oven to 350 F, then rub thin layer of raw butter to a 9x13" baking dish and set aside. Brown sausage with shallot in a large skillet over medium-high heat then drain if desired and set aside to cool slightly (can be done ahead of time.) 56

57 2. Whisk eggs, sea salt, and pepper in a very large bowl, add milk, and then whisk until smooth. 3. Add ¾ of the shredded cheese, the cooked sausage, and thawed hash browns to the bowl then stir to combine. 4. Pour mixture into prepared baking dish then smooth with a spatula until liquid is evenly distributed. 5. Sprinkle remaining cheese on top then cover with foil and bake for 1 h, to 1 h, or until a knife inserted into the center comes out clean. 6. Remove foil then bake for 5 more min. or until top is golden brown. Let sit for 5 min. before cutting and serving. 57

58 SHRIMP, VEGGIE AND KELP (BROWN RICE) NOODLE STIR FRY 2 carrots, sliced or cut into strips 1 cup snap peas, cut in half ½ red onion, sliced 2 tbs. coconut oil 1 garlic clove, minced 2 cups shrimp 4 oz. kelp noodles (I used the brand Sea Tangle) You can use brown rice noodles ⅓ cup coconut aminos 1 tbs. sesame oil 2 tbs. sriracha 1 tbs. fish sauce (optional) 2 green onions, slices 1. Melt 1 tbs. coconut oil over medium heat. 2. Add the sliced carrots, onions and snap peas. 3. While they re cooking, melt the other tbs. of coconut oil over medium heat. 4. Add the shrimp and when they re done, add the minced garlic. 5. Now add the shrimp and kelp as well as the coconut aminos, sriracha, sesame oil, fish sauce and green onions together. 6. Toss for a few min. until everything is combined. 58

59 MEAL PLAN DAY 12 BREAKFAST LEFTOVER SAUSAGE BREAKFAST CASSEROLE (FROM DAY 11) SNACK APPLE COOKIE LUNCH LEFTOVER SHRIMP, VEGGIE AND KELP (BROWN RICE) NOODLE STIR FRY (FROM DAY 11) SNACK GUACAMOLE (FROM DAY 7) & BROWN RICE CHIPS (6) DINNER MANGO SALSA MAHI MAHI WITH ROASTED-GARLIC ASPARAGUS 59

60 APPLE COOKIE 1 apple 2 tbs. organic tree nut peanut butter 5 pecans chopped Coconut shreds 75% dark chocolate chips 1. Slice apple into thin rings and remove core. 2. Spread peanut butter over one side of ring. 3. Top with pecans, coconut shreds, and chocolate chips. 60

61 MANGO SALSA MAHI MAHI 1 mango, diced 2 plum tomatoes, diced 1 red onion, diced ½ jalapeños, diced (optional) 3 tbs. chopped cilantro leaves 2 limes, juiced Salt and pepper (to taste) 2 Mahi Mahi fillets extra virgin olive oil lettuce leaves (butter) 1. Preheat grill or grill pan to medium-high heat. 2. Combine the mango, tomatoes, onions, jalapeño, cilantro and lime juice in a medium mixing bowl and season with salt and pepper. Season the fish with salt and pepper and brush with olive oil. Grill for roughly 3 to 4 min. per side, until just opaque in the center. Set aside to cool 3. serve 4. For the next day meal: you can chop Mahi Mahi into large chunks. Add to the reserved salsa and fold carefully as to not break up the fish. Add mixture to the middle of the lettuce leaves and roll. 61

62 ROASTED-GARLIC ASPARAGUS ½ cup extra-virgin olive oil 8 cloves fresh garlic, minced 1 tsp. onion powder 2 tbs. fresh finely chopped parsley 2 lbs. thin asparagus, ends trimmed Fleur de sel or coarse sea salt (to taste) Freshly ground black pepper (to taste) 1. Preheat oven to 400 F. 2. Line a large jelly-roll pan with parchment paper. Set aside. 3. In a small pot, heat the oil, garlic, onion powder, and parsley on medium-low heat. Cook for 3 min, until the garlic mixture is fragrant but not browned. 4. Spread the asparagus in a single layer on the prepared pan. Lightly sprinkle with coarse sea salt and freshly ground pepper. Drizzle on the garlic-oil mixture. 5. Roast for 8-10 min, until the asparagus are bright green; do not overcook. 6. Transfer to a platter and serve hot. 62

63 MEAL PLAN DAY 13 BREAKFAST PUMPKIN PIE OATMEAL SNACK 1 ALMOND COCONUT BAR LUNCH AVOCADO AND CHICKPEA SALAD SANDWHICH ON 1 PIECE OF GLUTEN FREE OR SPROUTED BREAD SNACK DEVILED OR BOILED EGG (FROM DAY 1) DINNER LEFTOVER MANGO SALSA MAHI MAHI LETTUCE WRAPS (FROM DAY 12) 63

64 PUMPKIN PIE OATMEAL ⅔ cup steel cut oats 2 cups coconut milk 1 tsp. vanilla extract ½ cup pumpkin puree ½ tbs. chia seeds Pinch of sea salt 1 tsp. cinnamon ¼ tsp. ginger ⅛ tsp. nutmeg Sprinkle toasted crushed pecans 1. Heat the oats and coconut milk in medium sized pot to boil. 2. Turn down to simmer and add pumpkin and chia. 3. Simmer for 5-7 min. 4. Add remaining spices, stirring regularly. 5. Simmer for additional 5-7 min. 6. Sprinkle toasted and crushed pecans to top of oatmeal. 64

65 ALMOND COCONUT BARS 1 ½ cup shredded unsweetened coconut 2 cups soaked organic almonds ½ cup organic almond butter ⅔ extra virgin olive oil ⅔ cup cold pressed organic coconut oil 2 tbs. raw butter 1 tbs. coconut flour ½ tsp. sea salt 1 ½ tbs. blackstrap molasses 1 ½ tbs. vanilla extract 3 ½ oz. 70% dark chocolate 1. Melt coconut oil and raw butter in a small saucepan on very low heat. 2. Line a 9x9 baking pan with wax paper. 3. Pulse almonds in food processor until it resembles coarse sand. 4. Add the rest of the ingredients, except the chocolate, to the food processor and pulse until it forms a textured paste (leave a lot of texture) and then stir by hand. 5. Pour into baking sheet and smooth corners. Place in the refrigerator for an hour to set. Melt chocolate in double boiler drizzle over the coconut base and spread with spatula until evenly coated. 6. Place bars back in refrigerator until chocolate is solid and cut into bars freeze or keep in refrigerator. 65

66 AVOCADO AND CHICKPEA SALAD SANDWICH 1 (15 oz.) can chickpeas (garbanzo beans), drained and rinsed (organic and BPA free is best) ½ cucumber, peeled and finely chopped 2 tbs. minced cilantro 2 tbs. chopped green onion ¾ lime juice (fresh pressed) 1 tbs. extra virgin olive oil 1 small avocado, pitted and diced salt and pepper (to taste) 2 tsp. raw honey sea salt and pepper 1 piece gluten free bread of your choice (I recommend whole organic bread) Fresh spinach leaves or other sandwich toppings (lettuce, tomato slices, sprouts, etc.) 1. Place chickpeas in food processor and pulse for about 10 seconds, until mashed. 2. Transfer mashed chickpeas to a medium bowl and stir in all other ingredients. Carefully stir in avocado last. 3. Spoon the chickpea salad onto sandwich bread, buns, wraps or use it as a dip for veggies and crackers. Enjoy! 66

67 MEAL PLAN DAY 14 BREAKFAST GREEN SMOOTHIE SNACK LEFTOVER ALMOND COCONUT BAR (FROM DAY 13) LUNCH MASON JAR SHRIMP & FETA COBB SALAD SNACK HUMMUS WITH CARROTS DINNER MAPLE ROASTED CHICKEN AND SWEET POTATOES 67

68 GREEN SMOOTHIE 1 cup chopped fresh pineapple, plus a pineapple wedge for garnish 1 cup packed chopped kale (stems removed) 1 cup frozen green grapes 1 tbs. fresh lemon juice 1 tsp. finely grated fresh ginger 1 scoop grass-fed vanilla protein 1 tsp. ground flaxseed 5. Put the pineapple, kale, frozen grapes, lemon juice, ginger, vanilla protein and flaxseed into a blender. Blend on high until very smooth. 6. Turn off the blender and push down on the ingredients with a spatula or wooden spoon as needed to help the blending process. 7. Add 2 to 4 tbs. of water if needed to adjust consistency. 8. Pour into a glass and garnish with a pineapple wedge. 68

69 MASON JAR SHRIMP & FETA COBB SALAD A large Mason jar A few tsp. of your dressing of choice 2 tbs. chopped avocado 8 grape tomatoes 1 tbs. red onion, chopped 2 tbs. chopped cucumber A few handfuls of romaine lettuce and baby spinach 2 tbs. of chopped feta 6-8 cooked shrimp 1 boiled egg, chopped 2 slices of cooked bacon, chopped 1. Layer all items in order starting with the dressing, seal with the lid, grab a fork, napkin and off you go! 69

70 MAPLE ROASTED CHICKEN AND SWEET POTATOES 3 ½ to 4 lb. chicken, cut into 8 pieces 1 yellow onion, cut into 1 wedges 2 small sweet potatoes, peeled and cut into 1 chunks 2 tbs. extra virgin olive oil 1 tsp. sea salt ¼ tsp. black pepper 4 tbs. grade b maple syrup 6 sprigs fresh thyme 1. Heat oven to 400 F. Rinse the chicken and pat it dry. Arrange the chicken, onion, and sweet potatoes in a 9x3 baking dish. Drizzle the extra virgin oil over the chicken and vegetables and season with the sea salt and pepper. Toss to coat. Drizzle with the maple syrup and top with the sprigs of thyme. 2. Roast, stirring the vegetables once, until the chicken is cooked through, about 1 h, 15 min. Let rest for 10 min. before serving. 70

71 MEAL PLAN DAY 15 BREAKFAST RAW YOGURT MIXED WITH GRAINLESS GRANOLA & RAW HONEY SNACK GUACAMOLE DEVILED EGGS LUNCH LEFTOVER MAPLE ROASTED CHICKEN AND SWEET POTATOES (FROM DAY 14) SNACK FRESH FRUIT STRAWBERRIES AND BLACKBERRIES DINNER SALMON PATTIES OVER QUINOA WITH OVEN PARMESAN ROASTED BROCOLLI 71

72 GRAINLESS GRANOLA 2 cups almonds, presoaked and dehydrated 1 cup sunflower seeds, presoaked and dehydrated ¼ cup whole flaxseeds ¼ cup ground flaxseeds ¼ cup ground hemp seeds ¼ cup pitted dates ½ cup dried coconut flakes (unsweetened) ¼ cup grade B maple syrup ¼ tsp. sea salt ½ tsp. cinnamon ½ tsp. grated fresh ginger ½ cup raw honey 1. Preheat the oven to 350 F. 2. While oven is heating, combine all ingredients except for ¼ cup of the dried cherries in a food processor and pulse repeatedly until they are well mixed and attain a granola-like consistency. Turn out the contents of the food processor into a bowl, add the remaining ¼ cup of dried cherries, and mix with a spoon. 3. Line an oven tray with parchment paper and pour the granola onto the tray. Using wet hands or a moistened rolling pin, press the granola into a square of the desired thickness. 4. Bake for 10 min. to just harden. Remove from the oven and use a knife to score the granola sheet into strips 1 by 2 long. Put it back in the oven and bake for another 10 min, until slightly brown. Remove from oven and let cool for 5-10 min. Using spatula, remove from the oven tray and set out on a cooling rack to finish cooling. Store in a covered glass container in the freezer. They are good up to 2 months. 72

73 GUACAMOLE DEVILED EGGS 6 large hard boiled eggs, cooled and peeled 2 ripe avocados ¼ cup cilantro, finely chopped 1 tbs. chives, finely chopped 1 tbs. lime juice ½ tsp. sea salt 1 tsp. red pepper flakes chili powder, for garnish 1. Cut eggs in half and remove yolks 2. In a bowl, mash yolks and avocados 3. Stir in cilantro, chives, lime juice, salt, and red pepper flakes 4. Scoop filling into egg whites with a 1 tbs. ice cream scoop 5. Refrigerate until serving 6. Sprinkle with chili powder 73

74 SALMON PATTIES 2 fillets wild salmon, canned or freshly steamed Bread crumbs, dried or toasted sprouted or gluten free Mayonnaise, preferably homemade or paleo 1 small onion, yellow or white Bell pepper, yellow, red, or orange Celery, organic 1 bunch of parsley, fresh 1 egg, pastured, organic 1 lemon, organic 1 tsp. Dijon mustard 1 tsp. Worcestershire sauce, organic Sea salt ¼ cup extra virgin olive oil optional: 6 drops tabasco sauce, or any hot sauce 1. Peel and coarsely chop onion. Toss into the food processor. 2. Rinse and dry the bell pepper, celery, and parsley. Coarsely chop and add to the food processor. Process by pulsing on and off until everything is finely minced. 3. In a large mixing bowl, combine the canned or cooked salmon, ½ cup of the bread crumbs, finely minced vegetables, ½ cup mayonnaise, egg, Dijon mustard, Worcestershire sauce, sea salt (to taste), and optional tabasco. 74

75 QUINOA (A STAPLE CARBOHYDRATE) 1 ¼ cups dry quinoa (look for sprouted quinoa-the company Tru Roots makes it-or use optional soaked method below) 2 ½ cups water Optional Soaked method to partially predigest the grain-place quinoa in a bowl and cover with water. Cover and allow to soak for 8 h. Drain and cook in fresh water. This is easily accomplished by setting it out first thing in the morning, and cooking it when you come home, or start it at night and cook it the next day. 1. Measure quinoa and rinse very well in a mesh strainer. Add water to a saucepan and then add the quinoa. If you soaked your quinoa overnight, reduce the amount of water. 75

76 2. Cover and cook over medium heat until it comes to a low boil. Reduce heat slightly and cook uncovered for 15 min. or until quinoa has absorbed all the water. 3. You can also cook quinoa in coconut milk and add fresh basil and salt, cook it with chicken stock or vegetable broth and add fresh herbs and/or vegetables-it s a wonderful grain that takes on the flavor of whatever you add it to. It makes a great breakfast alternative to cereal, you can cook it with coconut milk or water and add raisins, nuts and cinnamon to it. 76

77 OVEN PARMESAN ROASTED BROCCOLI Ingredients 4-5 lbs. broccoli 4 garlic cloves, peeled and thinly sliced Extra virgin olive oil 1 ½ tsp. kosher salt ½ tsp. freshly ground black pepper 2 tsp. grated lemon zest 2 tbs. freshly squeezed lemon juice ⅓ cup fresh organic, grated parmesan cheese (optional) Directions 1. Preheat the oven to 425 F. 2. Cut the broccoli florets from the thick stalks, leaving an inch or two of stalk attached to the florets, discarding the rest of the stalks. Cut the larger pieces through the base of the head with a small knife, pulling the florets apart. 3. You should have about 8 cups of florets. 77

78 4. Place the broccoli florets on a sheet pan large enough to hold them in a single layer. Toss the garlic on the broccoli and drizzle with 5 tbs. olive oil. Sprinkle with the salt and pepper. 5. Roast for 20 to 25 min, until crisp-tender and the tips of some of the florets are browned. 6. Remove the broccoli from the oven and immediately toss with 1 ½ tbs. olive oil, the lemon zest, lemon juice and parmesan. 78

79 MEAL PLAN DAY 16 BREAKFAST 2 SCRAMBLED EGGS WITH GREEN PEPPERS, ONIONS, AND TOMATOES SNACK MARY S GONE CRACKERS WITH RAW CHEESE LUNCH SALMON PATTIES OVER QUINOA WITH OVEN PARMESAN ROASTED BROCOLLI (FROM DAY 15) SNACK ANTIOXIDANT TRAIL MIX (FROM DAY 8) DINNER STEAK SALAD 79

80 STEAK SALAD 3 grass-fed steaks of choice For the dressing/marinade: ¾ cups extra virgin olive oil 3 tbs. red wine vinegar 1 tbs. balsamic vinegar 1 tbs. Worcestershire sauce 2 tbs. coconut aminos (tamari or gluten free soy sauce) 1 tsp. (additional) soy sauce 2 tbs. lime juice 2 tbs. sugar 3 cloves garlic, peeled 1 tbs. minced fresh ginger ½ tsp. hot chili oil 1 tsp. sea salt Freshly ground black pepper Lettuce mix: romaine, arugula, watercress, radicchio, etc. Small grape tomatoes sprinkle crumbled blue cheese 1. To make the dressing/marinade, combine all ingredients in a Mason jar with the lid. Shake vigorously to combine; taste and adjust seasonings (to taste). 2. Place steak in a plastic zipper bag. Pour in half the marinade and seal. Refrigerate and marinate for at least 2 h. 80

81 3. Grill (or sauté) the steak over medium-high heat until medium rare, about 2 min. on each side. Remove from heat and allow to rest. Slice steak against the grain in thin slices. 4. In a large bowl, add lettuce mix, blue cheese, and cherry tomatoes. Add a little dressing and toss to combine. Add more if needed. 5. Heap salad on a plate, making sure to get plenty of tomatoes, and pecans on each plate. Add half a steak to the top of each plate. 81

82 MEAL PLAN DAY 17 BREAKFAST 1 BANANA WALNUT MUFFIN WITH 2 EGGS SNACK GUACAMOLE & CARROTS LUNCH LEFTOVER STEAK SALAD (FROM DAY 16) SNACK LEFTOVER ANTIOXIDANT TRAIL MIX (FROM DAY 16) DINNER HONEY SRIRACHA CHICKEN WITH BAKED PARMESAN ZUCCHINI 82

83 BANANA WALNUT MUFFIN 3 large eggs ¼ cup coconut oil 2 medium bananas 3 dates, pitted 10 drops stevia ¼ cup coconut flour ¼ tsp. sea salt ½ tsp. baking soda ½ cup walnuts, toasted and chopped 1. Place eggs, oil, bananas, dates and stevia in a vitamix; blend on medium speed until combined. 2. Add in coconut flour, salt and baking soda and blend until smooth. 3. Fold in walnuts. 4. Scoop ¼ cup batter into a lined muffin pan. 5. Bake at 350 F for min. (my batch took exactly 23 min). 6. Cool and serve. 83

84 HONEY SRIRACHA CHICKEN 2 chicken thighs or 1 large chicken breast, cut into bite sized pieces ¾ cup almond flour 4 tbs. of this unflavored coconut oil 1 tbs. butter 3 tbs. coconut aminos 3 tbs. sriracha 2 tbs. honey ½ tsp. sesame oil 3 garlic cloves, minced 1. Heat the coconut oil over medium to medium high heat. 2. Coat each piece of chicken in almond flour. 3. Fry until golden on each side. 4. While the chicken is frying, add all the sauce ingredient to a pan except the garlic. 5. Let this cook on medium heat until it thickens a bit. 6. Once thickened, cook the garlic. 7. Toss the sauce and chicken together, serve with rice. 84

85 BAKED PARMESAN ZUCCHINI 5 zucchinis, cut length wise ½ cup hormone free grated parmesan ½ tsp. dried thyme ½ tsp. dried oregano ½ tsp. dried basil ¼ tsp. garlic powder Sea salt and fresh ground pepper, (to taste) 2 ½ tbs. extra virgin olive oil 2 tbs. chopped fresh parsley leaves 1. Preheat oven to 350 F. 2. Coat a baking sheet with raw butter. 3. In a small bowl combine parmesan, thyme, oregano, basil, garlic powder, sea salt and pepper. 4. Place zucchini onto prepared baking sheet, drizzle with extra virgin olive oil coating completely, sprinkle parmesan mixture on all sides. 5. Place into oven and bake about 15 min. then broil for 2-3 min. 6. Garnish with parsley. 85

86 MEAL PLAN DAY 18 BREAKFAST LEFTOVER 1 BANANA WALNUT MUFFIN (FROM DAY 17) AND 1-2 EGGS SNACK SOAKED ORGANIC NUTS WITH DARK CHOCOLATE LUNCH LEFTOVER HONEY SRIRACHA CHICKEN WITH BAKED PARMESAN ZUCCHINI (FROM DAY 17) SNACK HUMMUS & CELERY DINNER SLOW COOKER TURKEY CHILI 86

87 SLOW COOKER TURKEY CHILI Ingredients 2 tbs. olive oil 2 lbs. ground turkey 1 medium onion, diced 1 red pepper, chopped 1 yellow pepper, chopped 2 (15 oz.) cans organic tomato sauce 2 (15 oz.) cans organic petite diced tomatoes 1 (15 oz.) cans organic black beans, rinsed and drained 2 (15 oz.) cans organic red kidney beans, rinsed and drained 2 jalapeño peppers, minced (depending on how spicy you want) 1 cup organic frozen corn 2 tbs. chili powder 1 ½ tbs. cumin Sea salt and black pepper, (to taste) 1. Heat the oil in a skillet over medium heat. Place turkey in the skillet, and cook until brown. Pour turkey into slow cooker. 2. Add the onion, peppers, tomato sauce, diced tomatoes, beans, jalapeños, corn, chili powder, and cumin. Stir and season with salt and pepper. 3. Cover and cook on high for 4 hour or low for 6 h. Serve with toppings, if desired. 87

88 MEAL PLAN DAY 19 BREAKFAST CHOCOLATE ALMOND BUTTER SMOOTHIE (FROM DAY 1) SNACK 1 SMALL ZUCCHINI & SWEET POTATO SLICE LUNCH LEFTOVER SLOW COOKER TURKEY CHILI (FROM DAY 18) SNACK ½ ORGANIC APPLE DINNER CURRIED SHRIMP WITH SAUTÉED SPINACH AND PINE NUTS 88

89 ZUCCHINI & SWEET POTATO SLICE 1 onion, finely chopped 4 tbs. raw butter, melted 2 cloves garlic, crushed 1 tbs. dried rosemary 2 cups zucchini, grated 1 cup sweet potato, peeled and grated 1 cup almond meal 1 tsp. baking powder Sea salt and cracked black pepper (to taste) 5 eggs, lightly beaten ¼ cup nutritional yeast or organic cheese Cherry tomatoes to top 1. Preheat oven to 400 F and line baking dish with parchment paper. 2. If you have a food processor you can whip up this recipe super quick by using your grater blade and grate sweet potato, zucchini, onion and garlic. 3. Mix melted butter, zucchini, sweet potato, almond meal, rosemary, nutritional yeast (or organic cheese), baking powder and salt and pepper ingredients together in a large bowl. 4. Make well in the mixture, add eggs and mix well. 5. Spread evenly in baking tin. We used our loaf dish. Top with halved cherry tomatoes. 6. Bake min. This will depend on your dish you used, the slice is cooked once you insert a skewer and it comes out clean. Freeze for another time. 89

90 CURRIED SHRIMP Ingredients 4 tbs. extra virgin olive oil 4 cloves garlic 1 medium onion, chopped ½ cup tomatoes, pureed 2 tsp. fresh ginger, minced ½ tsp. cumin ½ tsp. coriander ½ tsp. turmeric 1 bunch cilantro, finely chopped 1 lb. large shrimp, peeled 3 tbs. lime juice, freshly squeezed Directions 1. Heat oil in a large saucepan. 2. Sauté garlic and onion over low heat until tender, about min. 3. Add tomatoes, ginger, cumin, coriander and turmeric; simmer for 5 min. 4. Place shrimp in simmering sauce and cook for 10 min. until cooked through. 5. Stir in cilantro. 6. Remove from heat, add lime juice and serve. 90

91 SAUTÉED SPINACH AND PINE NUTS 2 tbs. raw pine nuts 1 ½ tbs. raw butter 4 cups of baby spinach Sea salt and black pepper (to taste) 2 tbs. of raisins or currants (optional) 1. In a large skillet toast the pine nuts over low heat for approximately 5 min. tossing to prevent burning and then set pine nuts aside. 2. Melt the raw butter in the skillet. 3. Add the spinach, sea salt, black pepper. 4. Cover and stir for 2 min. 5. Top with the toasted pine nuts and raisins or currants (optional). 91

92 MEAL PLAN DAY 20 BREAKFAST TURKEY HASH (FROM DAY 2) SNACK LEFTOVER 1 SMALL ZUCCHINI & SWEET POTATO SLICE (FROM DAY 19) LUNCH LEFTOVER CURRIED SHRIMP WITH SAUTÉED SPINACH AND PINE NUTS (FROM DAY 19) SNACK SEA SALT AND VINEGAR SWEET POTATO CHIPS (6) DINNER EASY BAKED CHICKEN BREAST WITH SPINACH CAKE 92

93 SEA SALT AND VINEGAR SWEET POTATO CHIPS 3 medium-large sweet potatoes ⅓ cup malt vinegar 3 tsp. coarse sea salt (or 2 tsp. fine grain sea salt) 1. Preheat oven to 375 F. Scrub sweet potatoes and pat dry. Line a large baking sheet with nonstick foil and spray generously with organic coconut oil. 2. Thinly slice sweet potatoes into round discs. You can use a mandolin slicer if you have one. You can use a really sharp knife and that will work!! 3. Place all of the potato discs in a large plastic zip lock bag. Add malt vinegar, seal, and shake to coat the potatoes. Allow to rest at room temperature min. 4. Drain the bag and place all of the potato discs in a single layer on prepared baking sheet. Sprinkle with half of the sea salt and spray generously with coconut oil. Bake min. Use a thin spatula to flip the potato discs over. Sprinkle with remaining sea salt. Bake another min. until chips are crispy. Remove and allow to cool completely. Store in airtight container at room temperature. Enjoy! 93

94 EASY BAKED CHICKEN BREAST 2 large grass-fed bone-in chicken breast halves with skin ¼ cup extra-virgin olive oil ½ tsp. garlic, minced ½ tsp. coarse sea salt ½ tsp. cracked black pepper ¼ tsp. dried rosemary ¼ tsp. dried basil 1. Rub chicken breasts with olive oil and garlic; sprinkle with sea salt, black pepper, rosemary, and basil. Arrange chicken in a large baking dish and refrigerate at least 45 min. 2. Preheat oven to 375 F. 3. Bake in preheated oven until chicken meat is no longer pink at the bone and the juices run clear, 45 to 60 min. 94

95 SPINACH CAKE 1 ½ lbs. spinach, thoroughly washed, leave stems on if they are not tough 3 tbs. grapeseed oil or olive oil 1 cup pine nuts 2 cloves garlic, minced 2 large eggs, whisked ½ cup currants 1 tsp. sea salt 1. Wilt spinach in a large covered saucepan, over low heat (do not add water) 5 min, until tender. 2. Drain and cool, then gently squeeze moisture out of spinach. 3. Place spinach in food processor and pulse until coarsely blended, then set aside. 4. In a small skillet, warm 3 tbs. oil, add pine nuts and sauté until golden brown. 5. Add garlic to pan of pine nuts and sauté together an additional min. 6. In a large bowl, combine pine nuts mixture, blended spinach, eggs, currants and salt. 7. Spread mixture into a greased 7x11 baking dish. 8. Bake at 350 F for min. and serve. 95

96 MEAL PLAN DAY 21 BREAKFAST SPINACH STRAWBERRY AVOCADO SMOOTHIE SNACK NO-BAKE VALANCIA PEANUT BUTTER CACAO BAR LUNCH MASON JAR SHRIMP COBB SALAD SNACK LEFTOVER SEA SALT AND VINEGAR SWEET POTATO CHIPS (6) (FROM DAY 20) DINNER LEFTOVER EASY BAKED CHICKEN BREAST WITH SMALL AMOUNT OF WILD RICE QUINOA AND SPINACH CAKE (FROM DAY 20) 96

97 SPINACH STRAWBERRY AVOCADO SMOOTHIE 1 cup water ½ avocado, peeled and seeds removed 1 cup baby spinach ¾ cup frozen strawberries 2 tbs. raw honey or grade B maple syrup Liquid stevia to sweeten (optional) 1 tbs. coconut oil 1 tbs. chia or flax seeds 1 ½ scoops vanilla grass fed protein powder 1. Place water and baby spinach in blender and puree first 2. Blend all other ingredients except place frozen strawberries and ice on top 97

98 NO-BAKE VALENCIA PEANUT BUTTER CACAO BAR 6 tbs. Valencia peanut butter 3 tbs. coconut oil 3 tbs. raw honey 2 tbs. raw cacao ½ tsp. concentrated natural vanilla extract Pinch of sea salt ½ cup cashews, crushed 1. Place all ingredients except for the cashews into a medium sized bowl and mix until well combined and looking deliciously chocolatey. Stir in the cashews. Pour the mixture into a silicon loaf tin. Place in the fridge to set. 2. This slice only takes a couple of hour to set. The longer you leave it the firmer it will become. 3. Store in the fridge as it will melt at room temperature. 4. Enjoy knowing you aren't feeding the kids or yourself nasty refined sugars. 98

99 MASON JAR SHRIMP COBB SALAD A large Mason jar A few tsp. of your dressing of choice 2 tbs. chopped avocado 8 grape tomatoes 1 tbs. red onion, chopped 2 tbs. chopped cucumber A few handfuls of romaine lettuce and baby spinach 2 tbs. of chopped feta 6-8 cooked shrimp 1 boiled egg, chopped 2 slices of cooked bacon, chopped 1. Layer all items in order starting with the dressing and seal with the lid 99

100 MEAL PLAN DAY 22 BREAKFAST LEFTOVER TURKEY HASH (FROM DAY 20) SNACK NUTS WITH ADDED SEA SALT LUNCH TUNA CEVICHE OVER TOP OF MIXED SPRING GREENS WITH CHAMPAGNE-CITRUS VINAIGRETTE SNACK GUACAMOLE DEVILED EGG DINNER SLOW COOKER CHICKEN PARMESAN SOUP 100

101 TUNA CEVICHE 2 tbs. minced red onion 1 to 1 ½ limes Kosher salt and freshly ground black pepper, as needed 1 tsp. olive oil 1 (7 oz.) can chunk white albacore tuna packed in water, (5 oz. drained) 1 medium seeded plum tomato, finely diced 2 tbs. chopped cilantro 1 jalapeño, minced (keep seeds for spicy) or you can use pickled 3 drops tabasco sauce (optional) 2 oz. sliced avocado (½ medium) 1. In a medium bowl, combine the red onion, pinch of kosher salt, juice of 1 lime and olive oil. 2. Mix in the chopped cilantro, jalapeño, drained tuna, tomato, and Tabasco, if using. Taste for salt and lime juice, adjust as needed (I used 1 ½ limes) 3. Cover and marinate in the refrigerator at least 20 min. to let the flavors blend. To serve, top with fresh sliced avocado, serve 101

102 MIXED SPRING GREENS WITH CHAMPAGNE-CITRUS VINAIGRETTE Salad: ½ lb. mixed spring greens and radicchio Sea salt and ground pepper, (to taste) 2 small oranges peeled and segmented ¼ cup almonds, chopped, toasted Champagne-citrus vinaigrette: 1 tbs. champagne vinegar 2 tbs. freshly squeezed orange juice ½ tsp. Dijon mustard 1 ½ tsp. fresh grated fresh grated orange peel ½ tsp. sea salt, (to taste) ½ tsp. fresh ground pepper ½ tsp. honey ⅓ extra-virgin olive oil 1. Preheat oven to 350 F. Spread the chopped almonds in a single layer on a tray and toast about 5 min. 102

103 2. Grate 2 tsp. of peel from the oranges (zest), reserving for the salad dressing, peel oranges. Use paring knife and cut orange into segments. Squeeze 2 tbs. of juice for the dressing and save for later. 3. Whisk vinegar, orange juice, mustard, orange peel, sea salt, pepper, and honey together in small bowl. Slowly drizzle in oil, whisking constantly, until mix is completely emulsified. 4. Place spring greens in a large salad bowl and toss with vinaigrette. season with the sea salt and pepper. 5. Add oranges and sprinkle with almonds 103

104 GUACAMOLE DEVILED EGGS 6 large hard boiled eggs, cooled and peeled 2 ripe avocados ¼ cup cilantro, finely chopped 1 tbs. chives, finely chopped 1 tbs. lime juice ½ tsp. sea salt 1 tsp. red pepper flakes Chili powder (for garnish) 1. Cut eggs in half and remove yolks. 2. In a bowl, mash yolks and avocados. 3. Stir in cilantro, chives, lime juice, salt, and red pepper flakes. 4. Scoop filling into egg whites with a 1 tbs. ice cream scoop. 5. Refrigerate until serving. 6. Sprinkle with chili powder. 104

105 SLOW COOKER CHICKEN PARMESAN SOUP 3 garlic cloves, minced 1 green bell pepper, chopped 1 can (14.5 oz.) organic crushed tomatoes ¾ lb. (raw) boneless, skinless chicken breasts 3 cups chicken stock, plus additional if needed ½ cup chopped white onion ½ cup shredded organic Parmesan cheese for garnish 2 tbs. chopped fresh basil 3 tsp. chopped fresh oregano ⅛ tsp. red pepper flakes (or more if you like it spicy) 3 oz. (uncooked) brown rice penne pasta Chopped fresh basil or parsley, for garnish 1. In slow cooker, stir together garlic, bell pepper, crushed tomatoes, chicken, broth, onion, ⅓ cup cheese, basil, oregano and red pepper flakes. Cook on high 3 ½ h or on low 7 h. 2. Transfer chicken breasts to cutting board and coarsely shred; return to slow cooker. Stir in pasta. Cook on high 30 min. longer or until pasta is cooked al dente. If soup 105

106 becomes too thick after pasta is cooked, stir in additional broth until desired consistency is reached, and warm through. 3. Serve garnished with extra parmesan cheese and chopped basil or parsley. 106

107 MEAL PLAN DAY 23 BREAKFAST SCRAMBLED EGGS & VEGGIES SNACK FRESH FRUIT RASBERRIES AND STRAWBERRIES LUNCH LEFTOVER MASON JAR SHRIMP COBB SALAD (FROM DAY 21) SNACK PICO DE GALLO (FROM DAY 4) WITH BROWN RICE CHIPS DINNER LEFTOVER SLOW COOKER CHICKEN PARMESAN SOUP (FROM DAY 22) 107

108 SCRAMBLED EGGS & VEGGIES 2 pastured eggs 2 tbs. raw butter ½ cup mushrooms, diced ½ cup zucchini, diced ½ cup spinach ¼ cup onions Goat cheese, sprinkled Sea salt and pepper, (to taste) 1. In a skillet melt the butter add sliced zucchini, spinach, onions and mushrooms 2. Cook until tender but not brown, set aside. 3. In a bowl combine eggs one tbs. of water sea salt and grinded pepper, using a whisk beat until combined but not frothy. 4. In a sauté pan heat the butter, add egg mixture to sauté pan and cook over medium heat. 5. Scramble eggs and spoon in vegetables. 6. Sprinkle crumbled goat cheese and serve. 108

109 MEAL PLAN DAY 24 BREAKFAST MASON JAR PUMPKIN ALMOND BUTTER SMOOTHIE (FROM DAY 7) SNACK APPLE COOKIE (FROM DAY 12) LUNCH EGG SALAD (FROM DAY 2) OVER GRAPEFRUIT ARUGULA SPINACH AND AVOCADO SALAD (FROM DAY 5) SNACK HUMMUS AND CELERY DINNER ORIENTAL STYLE SALMON (FROM DAY 9) OVER TOP OF ASIAN STYLE GREEN BEANS (FROM DAY 8) 109

110 MEAL PLAN DAY 25 BREAKFAST 1 SLICE OF BREAKFAST PIZZA SNACK NO-BAKE OATS ENERGY BITES (FROM DAY 2) LUNCH HONEY-GLAZED DRUMSTICKS WITH ASIAN STYLE GREEN BEANS (FROM DAY 24) SNACK FRESH FRUIT STRAWBERRIES AND BLUEBERRIES DINNER COD FISH TACOS (FROM DAY 4) WITH LEFTOVER PICO DE GALLO (FROM DAY 23) 110

111 BREAKFAST PIZZA For the crust 3 eggs 1 cup full-fat canned coconut milk ½ cup of coconut flour 2 tsp. of garlic powder 1 tsp. garlic powder For the toppings 3 strips pastured bacon or turkey sausage ¼ cup scallions, chopped 1-2 tomatoes, sliced thinly 1 tsp. onion powder 1 tsp. Italian seasoning ½ tsp. baking soda 2 cups spinach 4 eggs 1 tbs. fresh parsley, chopped Directions 1. Preheat the oven to 375 F. To form the pizza dough, lightly beat the eggs and coconut milk in a bowl. Add in the coconut flour, baking soda, and seasonings and mix into a smooth batter. 111

112 2. Spread the batter onto a baking sheet lined with parchment paper, using a spatula to smooth into either a circle or rectangle. Bake for min. or until the top is golden brown. Remove from oven. Carefully flip over. 3. While the crust is baking, cook the bacon in a skillet over medium heat. Reserving the bacon fat in the pan, set the bacon aside to cool and crumble into pieces. Barely wilt the spinach in the leftover bacon fat. 4. Add toppings to the baked crust. Start with bacon, tomato, spinach, and scallions. Carefully crack eggs onto the crust. Sprinkle with parsley. Bake for min. more, just until the egg whites have set. Slice and serve warm. 112

113 MEAL PLAN DAY 26 BREAKFAST LEFTOVER MASON JAR PUMPKIN ALMOND BUTTER SMOOTHIE (FROM DAY 24) SNACK DEVILED EGG LUNCH LEFTOVER HONEY-GLAZED DRUMSTICKS (FROM DAY 25) OVER SAUTÉED ZUCCHINI SNACK FRESH FRUIT RASBERRIES AND BLUEBERRIES DINNER CHICKEN AND RICE CASSEROLE AND VEGETABLES WITH LEMON GARLIC SAUCE 113

114 SAUTÉED ZUCCHINI 2 tbs. olive oil 4 medium zucchini, thinly sliced 2 cloves garlic, finely chopped 1 tbs. fresh marjoram or oregano, chopped Kosher salt and pepper 1. Heat half the oil in a large skillet over medium-high heat. Add half the zucchini and cook, stirring only occasionally, until golden brown, 10 to 12 min. Transfer the cooked zucchini to a plate. Repeat with the remaining oil and zucchini. 2. Return the first batch to the skillet. Stir in the garlic, marjoram, ½ tsp. salt, and ¼ tsp. pepper and cook, stirring, for 2 min. 114

115 CHICKEN AND RICE CASSEROLE 1 cup chicken stock 2 tsp. dried thyme 1 tsp. sea salt ½ tsp. fresh lemon Juice 4 tbs. raw butter 3 tbs. extra virgin olive oil 3 cloves garlic minced 2 shallots minced 4 oz. mushrooms minced 3 cups cooked rice 8 oz. broccoli florets chopped 1 ½ tsp. sea salt ¾ tsp. cracked black pepper 2 cups shredded cooked chicken Thin amount Cheddar cheese on top (optional) 1. Preheat the oven to 375 F and grease a casserole dish with raw butter. Add shallots and mushrooms to the sauté pan for about 10 min, stirring frequently, until mushrooms have released their moisture and are just turning golden brown on the edges. In the center of the pan add the thyme and sea salt. Stir in the center of the pan until fragrant, about 45 seconds. Stir in garlic for 2 min. and add chicken slowly pour in chicken stock and lemon juice. Add sea salt and black pepper. Add amount desired whole organic Cheddar cheese on top. 2. Cook the rice and also cook broccoli and add to the mixture and bake for 30 min 115

116 VEGETABLES WITH LEMON GARLIC SAUCE 2 medium zucchini, cut into circles 2 yellow squash, cut into circles 1l red bell pepper, cut into strips 8 broccoli florets, cut in half ¼ cup fine chopped fresh parsley ½ lemon, juiced 2 tbs. extra virgin olive oil 1 clove garlic, minced ½ tsp. lemon zest ½ tsp. sea salt, pepper, dried rosemary, thyme, onion powder, basil 1. Placed cut vegetables in a steamer basket in 2 of water in a stock pot. 2. Place lid on pot and cook over medium heat steam for 7 min. 3. Remove vegetables from steamer and place into a bowl. 4. In a bowl whisk together all ingredients for dressing. 5. Add chopped parsley and toss into vegetables. 116